I’m not sure what to make of this, but I’ll take it.  Another 4RM increase from last week.  250lbs last week, 260lbs today!  Seriously, this is awesome.  I will say that I’m starting to notice that the more I eat one day, the better I lift the next day.  I ate so much yesterday that I felt bad.  Couple that with a nice long, ZMA fueled sleep and you have a recipe for a PR!!  I dig it!

4RM Back Squat; 4×4 Back Squat @ 90%

260lbs 4 Rep Max; 235lb for 4×4

Then Clean and Jerks…

EMOM for 8 Minutes: 1 Clean and Jerk @ 90%

I went for 185 1 RM, but missed the jerk.  I did the workout with 165lbs and felt great.  It wasn’t easy, but I felt strong even though I missed my previous 1 rep max of 185.


3 Rounds

  • 10 Thrusters (115lbs)
  • 25 Wall Ball Shots (20lbs)
  • 2 Minute Rest
I’ll be honest, I was dreading those 115 pound thrusters.  However, after all those heavy Squats and Cleans, 115 felt ok.  I got the first set unbroken, but had to break the other two sets up.  The wall balls wore me down quite a bit.  All in all it wasn’t too bad though.  I finished in 11:09 which means I did all the work in 7:09.  Pretty good.


Since I missed my Jerk at 185lbs this morning, I feel it necessary to point out that there is a new Technique WOD out today.  The title? 2 Ways to Increase the Amount of Weight you Jerk!  I obviously need to watch this several times and put it into practice.  Here’s the video:

Tomorrow is FRIDAY!! See you then…